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Creamy Pumpkin Cauliflower Alfredo with Black Rice Pasta Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.7 from 73 reviews
  • Author: Villerius
  • Prep Time: 30 minutes
  • Cook Time: 30 minutes
  • Total Time: 1 hour
  • Yield: 6 servings
  • Category: Main Course
  • Method: Stovetop
  • Cuisine: Italian-American
  • Diet: Gluten Free

Description

This Creamy Pumpkin Cauliflower Alfredo recipe is a delicious and comforting pasta dish featuring a velvety homemade sauce made from pureed pumpkin, cauliflower, caramelized onions, and carrots. Enhanced with Parmesan cheese and cream, it offers a nutritious twist on classic Alfredo sauce, perfect for a cozy meal with gluten-free or squid ink pasta options.


Ingredients

Scale

Vegetables

  • 1 large yellow onion – sliced
  • 3 large carrots – chopped
  • 1 head cauliflower (orange if available) – chopped into large florets
  • 1 cup fresh or frozen peas – thawed and cooked

Pantry & Dairy

  • 1 tablespoon olive oil
  • ¾ cup vegetable broth
  • 1 can pumpkin puree
  • 2 tablespoons salted butter
  • 1 cup half and half or cream
  • ½ cup freshly grated Parmesan cheese
  • Salt and pepper – to taste

Pasta

  • 2 Black Rice Pasta Noodles (gluten-free) or Squid Ink Pasta, cooked according to package instructions


Instructions

  1. Caramelize the Onions: Heat olive oil in a large skillet over medium heat. Add sliced onions and cook for about 15 minutes, stirring frequently until they become lightly caramelized, developing a rich flavor.
  2. Boil Vegetables: Bring a large pot of water to a boil. Add chopped carrots and cook for 5-7 minutes until they begin to soften. Then add cauliflower florets and continue boiling until both are fork tender. Drain the vegetables well.
  3. Blend the Sauce Base: In a high-powered blender or food processor, combine the caramelized onions, boiled carrots, cauliflower, pumpkin puree, vegetable broth, and salt and pepper to taste. Puree until completely smooth and creamy.
  4. Heat and Thicken the Sauce: Pour the pureed mixture into a medium to large saucepan over medium heat. Stir in the butter and slowly add half and half or cream, heating gently while stirring constantly to avoid burning. Adjust thickness by adding extra cream or vegetable broth in ¼ cup increments if needed.
  5. Add Cheese and Seasoning: Reduce heat to low and stir in freshly grated Parmesan cheese. Season with additional salt and pepper to taste. Keep warm on low heat, stirring occasionally.
  6. Prepare Pasta and Serve: Cook Black Rice Pasta or Squid Ink Pasta as per package instructions. For large groups, toss pasta directly into the sauce and top with peas. Alternatively, serve pasta in individual bowls topped with sauce and garnish with peas or a drizzle of cream.

Notes

  • Black Rice Pasta continues to absorb water after cooking, so it’s best to slightly undercook it and serve immediately for optimal texture.
  • If short on time, caramelizing onions can be skipped or simply sautéed until soft, though caramelizing adds excellent flavor depth.
  • You can substitute half and half with cream or a dairy-free alternative for different richness levels.

Nutrition

  • Serving Size: 1 serving (approximately 1/6 of recipe)
  • Calories: 320
  • Sugar: 6g
  • Sodium: 420mg
  • Fat: 14g
  • Saturated Fat: 7g
  • Unsaturated Fat: 6g
  • Trans Fat: 0g
  • Carbohydrates: 38g
  • Fiber: 6g
  • Protein: 12g
  • Cholesterol: 35mg